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Thursday, January 23, 2014

All About Bathua (Chenopodium album)

Origin of Bathua

Bathua--also known as lamb's quarters--is an ancient
plant, related to both beetroot, spinach, and quinoa. According to the book, “Food in
China,” bathua has been a food source of several old civilizations: it was
likely cultivated in Neolithic Europe (7,000-1700 BC), and was also found in
China circa 5th century AD. Most botanists agree that its origins
are indeed in Europe, and evidence supports the claim that hunter-gatherers ate
bathua throughout the Bronze Age and Iron Age.

A number of interesting
anecdotes describe bathua’s unusual history: For example, Neolithic architects
discovered bathua seeds in early Britain’s earthen pots. Scandinavia’s Tollund
Man—a mummified corpse of a person thought to live circa 4th century
BCE—had lambsquarters seeds found in his stomach at his execution site in a
Danish bog. Many other accounts mention it as a source of food for the early
Vikings, and Peter Kalm’s 1749 writings describe the ways in which Scandinavians
boil the greens in meat-infused water. Even Napoleon Bonaparte relied on bathua
seeds to feed his troops during lean times. Curiously, archeological remnants
reveal that North American Blackfoot Indian tribes were using the weed in the
early 1600s. This predates any known voyages from the old world to the new
world. How and when bathua spread between continents is unknown.

Bathua has an undeserved
reputation, given its wondrous nutritional profile: one of its many names
includes “pigweed,” owed to the belief that it’s best suited for pig food. In
most countries it’s regarded as a pest, as it grows prolifically in ravines, near
plantations, and in the crevices of sidewalks. Indeed, it is an unwanted guest
in many gardens. Despite man’s efforts to eradicate their presence with the use
of noxious pesticides and herbicides, lamb’s quarters continue to be more resilient
and adaptable than humans (who at this point would do best to welcome the plant
into their kitchen pots)—the plant is here to stay.

Availability of
Bathua

Bathua is readily
available during India’s winter
months at elevations up to 4,700 meters. Some sources, such as the “Handbook on
Herbs Cultivation and Processing,” also list the plant as a summer crop in
irrigated areas. Not many in India grow the plant commercially, though the
locals of the Kulu Valley and Rajasthan such groups doing so on a small scale. In
Shimla, for instance, they use many parts of bahua—the seeds double for rice
and oatmeal, and are also added to dal. It is more common to find bathua in the
north from Sikkim to Kashmir, but it is also available in the south.

When in season, produce
shops sell bundles of the greens. They are a great alternative when other
greens like methi and amaranth are out of season, and bathua also tends to be
an inexpensive source of nutrients. If searching for the plant, keep a close
eye out for their blunt, arrow-shaped, ridged leaves.

Taste

Bathua
has an earthy, mineral-rich, astringent salty taste comparable to spinach. They
are also more dense and fibrous, as opposed to crisp and juicy. The young,
tender leaves may be used in salads, but the older leaves are best suited for
cooked recipes on account of their bitterness. Liberally tossing in lemon juice
may reduce its potent flavor. That said, bathua is by no means delicate: Only
those who enjoy the darker, bitter greens such as kale and spinach will be
inclined to appreciate lambsquarters.

Nutritional Value

32kcal

5g
Carb

2.1g
Fiber (8% RDI)

.7g
Fat (1% RDI)

32mg
Omega-3 Fatty Acids

274mg
Omega-6 Fatty Acids

3.2g
Protein (6% RDI)

7817
IU Vitamin A (156% RDI)

37mg
Vitamin C (62% RDI)

494mcg
Vitamin K (618% RDI)

.1mg
Thiamin (7% RDI)

.3mg
Riboflavin (15% RDI)

.9mg
Niacin (4% RDI)

.2mg
Vitamin B6 (9% RDI)

14mcg
Folate (3% RDI)

.1mg
Pantothenic Acid (1% RDI)

258mg
Calcium (26% RDI)

.7mg
Iron (4% RDI)

23mg
Magnesium (6% RDI)

45mg
Phosphorous (4% RDI)

288mg
Potassium (8% RDI)

265mg
Sodium (11% RDI)

.3mg
Zinc (2% RDI)

.2mg
Copper (10% RDI)

.5mg
Manganese (26% RDI)

.9mcg
Selenium (1% RDI)

*Interestingly,
a nutritional analysis of the plant presented at the 2013 2nd International Conference on Nutrition and Food Sciences
indicates that mature leaves are higher in magnesium, calcium, and sodium,
whereas young shoots are higher in copper and iron.

Health Benefits

Many
groups in India use bathua medicinally. According to the book, “Indian
Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and
roundworms, and as a blood purifier. When prepared as an infusion, it manages
hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The
book, “Handbook on Herbs Cultivation and Processing” explains that that the
ground plant mixed with alcohol is also applied topically to treat rheumatism
and arthritis.

Regrettably,
most scientific studies test the efficacy of pesticides against this lovely
plant. A few, however, touch upon its nutritional and medicinal properties:

--According
to a study published in the 2007 Journal
of Ethnopharmacology, lamb’s quarters possess anthelmintic activity when tested on nematodes.

--A
2012 study published in the Journal of
Experimental and Integrative Medicine explains that bathua illustrates hepatoprotective benefits and thus
holds potential as a therapeutic agent.

--As
per a 2009 study published in the Oxidative
Medicine and Cellular Longevity, bathua leaves inhibited the growth of breast cancer cells, and may be a key
anti-breast cancer bioagent.

--According
to a 2011 study published in the International
Journal of Applied Biology and Pharmaceutical Technology, bathua leaves
illustrated antibacterial activity
against five human pathogenic bacteria, including Salmonella typhimurium, Staphylococcus aureus, Proteus vulgaris, and
Pseudomonas aueruginosa.

--A
2011 study published in the International
Journal of Pharmaceutical Sciences and Drug Research, bathua leaf alcoholic
extract act as a potent anti-ulcer agent:
the plant significantly decreased gastric secretions, free acidity, and total
acidity. Furthermore, the sections of the ulcerated area indicated maximum
healing as evident by an increase in collagen and regenerated glandular
epithelium.

Selecting Bathua

When
inspecting bathua, look for a slightly white, dusty coating—this is perfectly
natural, and is a hallmark feature of the plant. The leaves lose this powdery
residue upon maturity. If consuming raw, look for younger leaves. Otherwise, opt for firm, dense leaves with
no obvious signs of wilt.

If
foraging for the plant, avoid ones growing next to commercial farms. The leaves
may be coated with pesticide residues.

Preparation Methods

First,
wash the greens to remove the dirt and grit. Next, remove the leaves from the
stems—pick the young, tender leaves if using in a raw recipe; otherwise, they
may be mixed with the mature ones.

To
make a bathua paste for use in many
traditional Indian recipes, steam the leaves until wilted, strain any water,
and then blend until smooth. Add water only if necessary.

Bathua Recipe Ideas
and Uses

--Use
bathua as a spinach substitute.

--One
of the simplest dishes for this green is lightly flavored steamed bathua: steam tender leaves until brightly green but not
mushy. Plate the greens and drizzle olive oil, lemon juice, fresh garlic, and a
bit of soy sauce.

--Make
a raw vegan soup by blending soaked
cashews, tomato, garlic, onion, lime, olive oil, dates, salt, bathua,
butterfruit, and capsicum. To make a cooked
soup, heat onions and garlic in olive oil until golden brown. Add salt and
pepper, and then toss in plain soymilk with the greens. Blend until smooth.

--If
in possession of a blender powerful enough to liquefy greens, use as part of a green smoothie. It pairs best with
sweet fruits and veggies, such as beets and grapes.

--Add
the whole leaves to lentil soup
recipes near the last twenty minutes of the preparation.

--As
is tradition in this Punjabi dish, add the leaves to sarson da saag—a greens puree served with a corn-based roti. To
make, boil spinach, mustard greens and bathua with a hint of ginger in a
pressure cooker for 8 whistles. Once cooked, blend into a puree. Separately,
blend tomatoes and green chili. Heat oil and garlic until golden brown, then
add spices: turmeric, coriander, chili, and salt. Add the tomato puree, and
thicken with cornstarch. Add the greens puree, and heat. Serve with the corn
rotis.

--A
similar variation is bathue ki sabji,
which are basically spicy potatoes covered in a gravy made from bathua paste.

--Include
bathua in a tofu scramble: crumble
medium-firm tofu and sauté it in olive oil, garlic and onions. Add finely
chopped greens, as well as any Italian seasoning (basil, oregano, rosemary) or
Indian flavors (cumin, turmeric, curry).

9 comments:

Nice to see this humble plant, which also grows plentifully in the ?UK on waste ground and roadsides. We have some round the edges of our vegetable plot. Here, it's called "Fat Hen". and also traditionally animal food. however, it has been known to have a toxic effect on people who ate it a lot (every day- they could get very little else) during the war, as it contains lots of oxalic acid. I love to pick a few leaves and eat them raw from time to time.